Marathon Running Do’s And Don’ts

Marathon Running Do's And Don'ts
Marathon Running Do's

Marathon Running Do’s And Don’ts

Below is an ever expanding list of do’s and don’ts for running (and training) for your marathon. I have personally found them helpful and some are there just for a laugh. What I would say is that there I am not an expert and there is no substitute for seeking the advice of professionals be they medics, physios or specialist running shops and clubs. Here goes…..

Marathon Running Do’s: 

+ Use a foam roller to massage your leg muscles before you warm-up and go for a run. A rolling pin can work well too.  This well help start the warm up process.

+ Avoid running on sand, soft earth/grass and hills to reduce the likelihood of Achilles injuries.

+ Compression leg sleeves can help to enhance endurance during long runs and workouts as well as reduce the likelihood of shin splints. Wear them on and after your runs.

+ Use foam rollers to massage your muscles and release trigger points. 

+ Eating a snack of 100-300 calories within 30 min of finishing a run, may significantly reduce your hunger later in the day, while re-loading the muscles with fuel. It’s best that this snack be composed of 80% simple carbohydrates and 20% protein (e.g. Accelerade and Endurox R4).

+ Try using a gel belt with small organic bananas cut in half secured in the loops rather than the gels. Also peanut butter and jam sandwiches on wholemeal bread with butter. You don’t need to carry much but obviously wrap everything in cling film!

+ Energy with simple sugars (e.g. boiled sweets) easier to digest and less nauseating

+ Use the walks at the start of the long run as your warm up. Just be sure to take it easy at first

+ Plain water during a race/long run is absorbed quicker and typically less nauseating.

Marathon Running Don’ts:

Marathon Running Do's And Don'ts

Marathon Running Don’ts

– Being disqualified for running with headphones when the race rules forbid it (often for safety reasons) – that has got to hurt.

– Running with a partner or group that is significantly faster (or slower) is best avoided no matter how funny/good-looking/rich they are as it will only disrupt your training plans.

– Too much too soon is also a significant contributor to Achilles injury.

– Planning meticulously for your race and then getting carried away by it all and running around like an eejit.

– A weak core will undermine your efforts to run faster and stronger.

– You can’t argue with the old adage ‘Be Safe Be Seen’. Relying on ‘high viz trims’ on your running gear to light you up at night won’t cut it. Cars will struggle to see you (and the drivers) so get some proper high viz gear.

– Running in the dark without proper visibility. Make like a miner and get a headlamp. You will look special – but you will be safer and actually be able to see where you are placing your feet.

– Unless you have a fetish for Medieval torture – don’t allow your toe nails to grow too long – they likely will go black and fall off.

midlifemarathon@gmail.com

My name is Andrew and I live in the UK. I am married with 3 girls.

After a career as a Management Consultant spanning 20+ years, I left the bright lights of the city and am focusing my attention on Leadership Coaching and Development. In truth, I felt there was more to life than Microsoft PowerPoint and I have always enjoyed people development and while life as a freelancer scares the bejesus out of me – it has given me renewed energy.

At the same time as changing job, I wanted to take the opportunity to get fit again. When I say “fit” I mean properly fit. Not just a couple of weeks of effort followed by months inactivity (other than talking about getting fit and buying loads of gear) until my next ‘fitness fad’ came around!!

So back in October 2014, I decided that enough was enough and I was going try and start running – again! The challenge was that I was over-weight, really lacked any self-belief or had any real idea of where to start next. My state of mind was not helped by the fact I had recently undergone a series of knee operations which had had a slow (and painful) rehabilitation!

Despite all of this negativity, I found myself really wanting to run a marathon. On one hand it felt completely impossible, but on the other if felt like a real tangible goal, which, if I could achieve it would instil real belief and pride that I had achieved something special. I could have chosen the half-marathon – which is also a tough nut to crack – but in my head it had to be the full 26.2 miles. I really wanted to say that I was “a marathon runner”.

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